1. Run before the sun rises above the horizon.
2. Don’t wear a hat. Use sun screen.
3. Slow down by 30 sec/mile for every 5F above 60F.
4. Pour cool water over your head every 1-2 miles on a hot day.
Source: page 213 of Jeff's A YEAR ROUND PLAN Book
If you want to figure out just how much you perspire, thus how much hydration you need to take in you can figure it out this way. Your standard sweat check procedure is: Check your weight before and a
Avoid the following: Salt – Salt consumed during the 24 hours before the race will produce blood more concentrated in sodium. Fluid is then taken from muscle tissue and other areas, reducing your capa